Author Topic: MD State Prep  (Read 100931 times)

Offline piperdown

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Re: BLKs Training Journal
« Reply #285 on: June 03, 2014, 08:25:05 PM »
Still gets the blood moving though.

I just won't do deloads every cycle, but I definitely do them every two or three.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #286 on: June 05, 2014, 08:30:44 AM »
Nice deload work Ron!  I don't know how you train on that deficit, I'd be dying after a few minutes, however, 169 is getting lean, congrats!!  On a side note, I really like how your entries include your competition countdowns, that's a great motivator.
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Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #287 on: June 05, 2014, 02:07:08 PM »
Thanks guys!

65 days 'til competition

Cycle 4, Week 4 - Deloaded DEADLIFT DAY
Weight: 169.0

Sumo Deadlifts
   Warmups:
   135 x 5
   135 x 5
   185 x 5
   185 x 5
   185 x 5
   Worksets
   225 x 5
   225 x 5
   225 x 5
   225 x 5
   225 x 5
   275 x 1 - I did this one for shiggles.  Not too shabby.  Slow off the floor, but that's one of the drawbacks for sumos.
Daily 50 Chin-ups
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 2

Done.

I'm going to shake things up a whole bunch starting Monday.  I'm going to try a cycle of a variation to 5/3/1 where I'll be doing each lift twice a week to increase my frequency.  I'm hoping this will allow me to hone my technique on the lifts and work more in the > 85% range I need to be in for powerlifting.

The programming is like this:
   Week 1
      Monday - Squat 3/3/3+ (joker sets), Deadlift 5x3@90%, Squat assistance
      Tuesday - Bench 3/3/3+ (joker sets), Press 5x3@90%, Bench assistance
      Wednesday off
      Thursday - Deadlift 3/3/3+ (joker sets), Squat 5x3@90%, DL assistance
      Friday - Press 3/3/3+ (joker sets), Bench 5x3@90%, Press assistance
   Week 2 - 5/5/5 (*no AMRAPS or Jokers)
      Monday - Squat 3x5, Deadlift 5x5@80%, assistance
      Tuesday - Bench 3x5, Press 5x5@80%, assistance
      Wednesday off
      Thursday - Deadlift 3x5, Squat 5x5@80%, assistance
      Friday - Press 3x5, Bench 5x5@80%, assistance
   Week 3
      Monday - Squat 5/3/1+ (joker sets), Deadlift 5x3@90%, assistance
      Tuesday - Bench 5/3/1+ (joker sets), Press 5x3@90%, assistance
      Wednesday off
      Thursday - Deadlift 5/3/1+ (joker sets), Squat 5x3@90%, assistance
      Friday - Press 5/3/1+ (joker sets), Bench 5x3@90%, assistance
   Repeat w/ weight increases (10lb lower, 5lb upper)
   Deload week

Yesterday's calorie/macros:  1,693 calories   46c/83f/185p -

Tomorrow:  Deloaded Press.

I'm going offroading again this weekend and I hope to better stick to my diet while there.  The last time I gorged on protein bars and drank beer that night.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #288 on: June 06, 2014, 01:13:01 PM »
64 days 'til competition

Cycle 4, Week 4 - Deloaded PRESS
Weight:  167.4  :rocker:

PRESS
   Warmups:
   45 x 10 x 2 sets
   55 x 5
   70 x 5
   Worksets
   85 x 10 x 5 sets
Daily 50 Chin-ups
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 2

Yesterday's calories/macros:  1,780 calories, 92c/72f/184p
Weekend off.  Start new programming on Monday.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #289 on: June 09, 2014, 03:35:14 PM »
61 days 'til competition

I had a long weekend and a lot of fun wheeling with my daughter and friends (vids below).  Unfortunately, diet was out the window and the scale showed this morning.  Just a temporary hiccup and I'm sure the water gain will be gone in a few days.

With all the fun we had, I was fully exhausted too and it showed during today's workout.  I'm not sure if I'm going to be capable of pulling off heavy squats and deadlifts in the same session.  I struggled with squats and couldn't get 90% 1RM off the floor for deadlifts that I was supposed to do for 3 reps.  I'm going to revert back to once a week for the lifts like I was doing.  Maybe after August I'll reset all my weights and work back up with the higher frequency idea.

Cycle 5, Week 1 - 3/3/3+ SQUAT DAY
Weight:  173

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2
   135 x 5
   160 x 5
   190 x 3
   225 x 1
   Worksets:
   255 x 3
   270 x 3
   285 x 3 +3 (6)
   315 x 0 (I wasn't mentally ready and got stapled.  Frustrated over wraps again)
   315 x 3
Deadlifts
   Warmups:
   145 x 5 x 2
   180 x 5
   215 x 3
   Worksets:
   320 x 0 ( I tried both sumo and conventional with no luck.)

Tomorrow:  3/3/3+ BENCH DAY

fun stuff from the weekend





Offline AlexanderOmand

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Re: BLKs Training Journal
« Reply #290 on: June 09, 2014, 03:57:29 PM »
Give that girl a cup of coffee, wake her up a bit.

On the Knee wrap notes, as much as it would really help to have me wrap your knees in August, figuring things out on the day of the Meet, or even the night before, is tough to do.

How far are you from Jersey Iron? If not far, I'd give them a call, 856-336-8663 or drop them an email, jerseyironpowerlifting@gmail.com and see if you can meet up for a squat session, and help learning how to wrap your knees properly.  This would give you two months to practice before August.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #291 on: June 09, 2014, 04:08:09 PM »
I'm a long way from Jersey being in N. Central MD.  I keep losing my grip on the damn roll and it rolls around on the floor.  Then it's either start over or wrap what's left unrolled depending on how much is left to wrap.

That video of her was after about 10 hours of wheeling.  She was tired and even asked to go to bed early that night and  took a nap on Sunday.  She never takes naps.  :D

Offline piperdown

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Re: BLKs Training Journal
« Reply #292 on: June 09, 2014, 04:32:47 PM »
watched the videos...awesome!

All I can say is "Spring Retainers"....lol
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #293 on: June 10, 2014, 03:10:21 PM »
60 days 'til competition

I felt like crap this morning leading into this session.  However, once warmups were done I felt great and did a lot of extra bench sets.  Trying out a new setup which I like and will stick with for a while.  I can really feel my shoulders getting locked into the bench and a bigger arch that will only get better with repetition.  Video below of the setup on one of my sets.

Cycle 5, Week 1 - 3/3/3+ BENCH DAY
Weight: 171.2

BENCH PRESS
   Warmups:
   45 x 10 x 2
   95 x 5
   120 x 5
   145 x 3
   Worksets:
   190 x 3
   200 x 3
   215 x 3 +1 (4)
   235 x 1
   250 x 1 - using reactive SlingShot
   260 x 1 - using reactive SlingShot
   275 x 0 - using reactive SlingShot
   200 x 3 x 5 sets
BOR
   135 x 10 x 2 sets
   155 x 10 x 2 sets



Tomorrow:  Supposed to be off, but I may do deadz then bench again on Thursday and Squats on Friday so keep them at twice a week.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #294 on: June 11, 2014, 02:55:00 PM »
59 days 'til competition

Cycle 5, Week 1 = 3/3/3+ DEADLIFT DAY
Weight: 169.1

CONVENTIONAL DEADLIFT
   Warmups:
   135 x 10
   135 x 5
   155 x 5
   180 x 5
   215 x 3
   245 x 1
   Worksets
   285 x 3
   305 x 3
   320 x 3 +2
   340 x 3
   355 x 0
   315 x 1
Ab Wheel
   5 x 15

Tomorrow:  Bench Day 5x3

Online ljimd

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Re: BLKs Training Journal
« Reply #295 on: June 12, 2014, 03:44:32 PM »
Weightzadroppin", on track for wt class drop.

Nice work BLK.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #296 on: June 12, 2014, 04:26:17 PM »
Weightzadroppin", on track for wt class drop.

Nice work BLK.

Thanks, ljimd!  I'd probably be there already if not for 3 cheat "weekends".  One Memorial day weekend and two wheeling trips where beer was flowing too fast to pass up.  :friday:

58 days 'til competition

Cycle 5, Week 1 - 5x3 BENCH DAY
Weight:  167.9

BENCH PRESS
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   145 x 3
   185 x 1
   Worksets:
   200 x 5,4,3,3,3 (I remembered I was only supposed to be doing sets of 3 when I started my 4th rep of set 2 8) )
BOR
   165 x 5 x 5
PRESS (These will no longer be a 531 exercise.  Just accessory to bench)
   130 x 3 x 5 sets

Outta time.

Tomorrow:  5 x 3 Squat Day w/ Accessories

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #297 on: June 13, 2014, 03:14:08 PM »
57 days 'til competition

Cut must be going well.  I had to tighten up ye old Inzer lever belt.  8)  Still  not as low as I was last week though.  :(

Cycle 5, Week 1 - 5x3 SQUAT DAY
Weight:  168.0 - high in sodium yesterday

LOWBAR SQUATZ
   Warmups:
   45 x 10 x 2 sets
   135 x 5
   160 x 5
   190 x 3
   225 x 2
   245 x 1
   Worksets:
   270 x 3 x 5 sets
SLDL
   135 x 10 x 3 sets
Front Squatz
   45 x 10
   95 x 10
   135 x 8 x 2 sets

Last set of 5 x 3 showing me wrapping knees too.  Gittin' beddar?


In case you are wondering how tight they are....



Last set of my front squats.  I haven't  done these since highschool and I'm probably still not up to double digits in total sets.


Weekend off, Monday 3x5 squats

Offline AlexanderOmand

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Re: BLKs Training Journal
« Reply #298 on: June 13, 2014, 03:29:55 PM »
Your wrapping is improving.  That little tug you do when you wrap over and down, do that on the other side too.  You'll get a bit tighter on the wrap.  Keep improving and I'll have you wrap my knees at the Meet. 

One of the good things about having someone else wrap you at a Meet, is it's less energy expended.  You certainly sounded like you were working hard to get the wraps tight.

Nice job of the Squats.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #299 on: June 13, 2014, 10:59:50 PM »
Your wrapping is improving.  That little tug you do when you wrap over and down, do that on the other side too.  You'll get a bit tighter on the wrap.  Keep improving and I'll have you wrap my knees at the Meet. 

One of the good things about having someone else wrap you at a Meet, is it's less energy expended.  You certainly sounded like you were working hard to get the wraps tight.

Nice job of the Squats.
I need to get some audio equipment down there to drown out my old man grunts and groans.